Inflammation is an important part of the body’s immune response. And a necessary part of the healing process. Inflammation is not something you want to stop straight away. What I mean by that is, say you roll your ankle. The immediate response is to ice it and rest it (Ice is no longer a valid treatment protocol). All ice will do is stop the swelling which in some cases might be valid – so you can get your shoe off. What you don’t want to do is stop or slow down the bodies healing process. Short term swelling, as in immediately after an event, is good. Your body is doing what it does naturally to heal. I use a rolled ankle as an example because you can see the swelling, redness and or bruising. The problem with inflammation is what you can’t see. The inflammation that occurs internally. It can cause or contribute to so many chronic illnesses, like arthritis, heart disease, Alzheimer’s disease, Parkinson’s disease, and sometimes even cancer.
Research has found that eating to reduce inflammation can protect against certain diseases. According to Harvard Health, the foods that make inflammation worse are items that are generally refined carbs (like white bread), fried foods, soda, red meat, processed meat, and margarine. Foods that are high in sugar, in general, can make inflammation worse and can lead to things like joint pain and fatigue. Of course, these foods are all alright in moderation, and if you’re looking to reduce inflammation, it’s worth considering.
That said, there are some foods that reduce inflammation, and others that make it worse. If you struggle with any chronic illnesses, or if you just want to avoid triggering inflammation, these foods are worth considering adding into your diet. Spices like turmeric and ginger are well-known for their healing abilities when it comes to inflammation. And there are so many more options out there.
Here are a few foods that help reduce inflammation that is worth adding to your diet.
- Sardines – Sardines might not be a number one staple in your diet, and maybe they should be. Fatty, oily fish, like sardines, is great for reducing inflammation in the body. Sardines are high in omega-3 fatty acids, which work hard in reducing inflammation. If you can’t stomach the thought of sardines, you can try salmon, mackerel, or tuna. While eating fish is your best bet, if you really dislike it, you can also try taking fish oil supplements.
- Berries – Fruit, in general, is great for fighting inflammation, thanks to the fact that they are high in fiber and antioxidants. Berries, in particular, have even stronger benefits because of flavonoids, the antioxidant that makes berries colorful. The antioxidants in blueberries, blackberries, and raspberries have been known to help fight cancer and reduce the risk of cardiovascular disease. If you don’t like berries, try eating apples or pineapples, both of which also stand out for their inflammatory powers in the fruit family.
- Garlic – If you already add garlic to absolutely everything, you’re in good hands. Studies have found that garlic is a great remedy for swollen joints. Bulb vegetables (including onions) are known for their anti-inflammatory substances and also their sulfur compounds, both of which help the immune system.
- Cinnamon – You already know about the power of ginger and turmeric for anti-inflammatory situations. Cinnamon is another spice that works wonders. Its high concentration of anti-inflammatory and antioxidant compounds helps protect the body from oxidative stress, fight infections, and repair tissue damage.
- Olive oil – Olive oil is great for reducing inflammation because it’s rich in omega-9 fatty acids. If you’re not into olive oil, try avocado oil, grapeseed oil, or coconut oil.
- Bone Broth – Is loaded with collagen, magnesium, calcium, phosphorous, and glucosamine. Bone broth is great for staying healthy in general, and it’s also known for fighting inflammation.
- Broccoli – Dark green, leafy veggies are key to fighting inflammation because they contain vitamin E, which is super important. Broccoli is a great way to get vitamin E, so are spinach, Swiss chard, and kale. These veggies also include calcium, iron, and important flavonoids, so you really can’t go wrong when eating them.
- Beetroot – Is really good for you. The bright red color means that they have great antioxidant properties that can reduce inflammation and also protect against diseases like cancer.
- Chocolate – Chocolate is also a way to fight inflammation.
- Resveratrol is one of the active ingredients in chocolate that promote anti-inflammation and anti-aging. The good news it’s in red wine as well. Red wine and dark chocolate, what a great combo. Not too much, now!
- Oranges – Oranges are another fruit that is great for fighting inflammation. One British study* found that people who ate foods with a chemical found in oranges and other orange-colored fruits were less likely to have painful inflammatory joint conditions.
- Sweet Potatoes – Are great for an anti-inflammatory diet because they are high in vitamins C and E. They also contain carotenoids alpha and beta-carotene, which both reduce inflammation.. and as a bonus, lead to healthy skin.
- Tomatoes – Nightshade veggies can be tough for people with rheumatoid arthritis, so if you have that, tomatoes won’t help. Speak to your doctor before incorporating them into your anti-inflammatory diet, and if they work for you, they’ll help. They are rich in lycopene, which can reduce inflammation in the lungs, and tomato sauce does count.
- Cherries – Cherry juice powder can reduce the inflammation in lab rats’ blood vessels by up to 50 percent; in humans, it helps athletes recover faster from intense workouts and decreases post-exertion muscle pain.
- Moringa – Hands up if you have heard of Moringa. It’s great for anti-inflammatory purposes. It’s a superfood spice from West Africa, India, and South America, and it’s loaded with antioxidants, protein, iron, and vitamin C. It’s super healthy and can be ingested as a tea.
*British researchers who analyzed the diets of 25,000 people found that those who ate foods with a chemical common in oranges and other orange-colored fruits, like apricots and nectarines, were less likely to have painful inflammatory joint conditions. Just one or two daily servings of these fruits made a difference.
– This list of foods was published in an article on www.bustle.com